Healthy ‘Taters

by in Robin's Healthy Take, August 13, 2012


I’m not gonna lie, I grew up eating Tater Tots. They’re delicious, so what’s not to love? Maybe the 160-200 calories and 8-10 grams of fat per 3-ounce serving, depending on the brand (yes, there are many copycats). And that’s without cheese or fillings. I hate to bash such a yummy food, but I’d like to consider them an indulgence.

Thanks to my recipe revamp, there’s no need to deprive ourselves of something we really want. We can enjoy the same culinary treat – golden brown, crisp on the outside, tender on the inside with hints of onion. I make my tots with shredded potatoes, egg whites, panko and dried, minced onion. I bake them in the oven until they’re golden brown and, well, downright amazing. And get this, you can enjoy more tot for less, since you get almost 4 ounces for just 74 calories (and ZERO fat). I don’t need to mention the savings; they cost less to make at home then if you buy them at the grocery store.

Baked “Tater Tots”
Note: I make my tots large so if you want smaller pieces, shape the potato mixture into 24 logs and everyone will have 6 pieces instead of 4. With smaller tots, start checking the oven after about 18 minutes and pull them out when they’re nice and browned.

Cooking spray
2 cups packed peeled and shredded potatoes (any variety)
1/4 cup panko (Japanese-style bread crumbs)
2 large egg whites
2 teaspoons minced dried onion (from the spice aisle)
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Preheat oven to 375 degrees. Coat a large baking sheet with cooking spray.
In a large bowl, combine shredded potatoes, panko, egg whites, dried onion, salt and pepper. Mix well to combine. Shape mixture into 16 little “logs” and arrange on prepared baking sheet (it’s easiest when you shape the potato mixture into little balls and then shape into logs once the balls are on the baking sheet). Spray the surface with cooking spray.
Refrigerate 5 minutes.
Transfer baking sheet to oven and bake 25-35 minutes, until brown.

Serves 4

Nutrition Info Per Serving (serving size: 4 pieces/4 ounces)
Calories: 74
Total Fat: 0 grams
Saturated Fat: 0 grams
Total Carbohydrate: 14 grams
Sugars: Protein: 4 grams
Sodium: 280 milligrams
Cholesterol: 0 milligrams
Fiber: 2 grams

More posts from .

Similar Posts

Pantry Raid! 10 Healthy Ingredient Swaps

Which ingredients to choose — and which to lose? Here’s a quick guide to revamping the pantry and sizing up other common kitchen staples. 1. Choose: No-salt-added tomatoes (in cans and cartons) over tomato sauce. The ingredient list for tomato sauce should be short and simple: tomatoes and perhaps a few seasonings. But that’s notRead more

Comments (1,798)

  1. port a john says:

    [...]we came across a cool internet site that you simply may possibly get pleasure from. Take a appear in case you want[...]…

    [...]please pay a visit to the web-sites we stick to, such as this 1, as it represents our picks from the web[...]…

  2. Online Article……

    [...]The information mentioned in the article are some of the best available [...]……

  3. fick kino says:

    Informative and precise…

    Its difficult to find informative and accurate info but here I noted…

  4. [...]we came across a cool site that you just may well love. Take a search in case you want[...]…

    [...]please visit the web pages we adhere to, such as this one, as it represents our picks from the web[...]…

  5. porta potty says:

    [...]The information talked about within the report are a number of the very best offered [...]…

    [...]below you’ll uncover the link to some internet sites that we believe you should visit[...]…

  6. Blogs ou should be reading…

    [...]Here is a Great artice You could Find useful that we Encourage You to visit[...]……

  7. Dreary Day…

    It was a dreary day here yesterday, so I just took to piddeling around online and found…

  8. You should check this out…

    [...] Wonderful story, reckoned we could combine a few unrelated data, nevertheless really worth taking a look, whoa did one learn about Mid East has got more problerms as well [...]……

  9. Sites we Like……

    [...] Every once in a while we choose blogs that we read. Listed below are the latest sites that we choose [...]……

  10. Recent Blogroll Additions……

    [...]usually posts some very interesting stuff like this. If you’re new to this site[...]……

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>